Reverse Warrior
Maya - Pose Assistant
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Benefits
Reverse Warrior Pose is a standing posture that creates a deep side body stretch while maintaining the leg strength of Warrior II. It opens the chest, improves spinal flexibility, and can be an uplifting and expansive pose.
Practice Guide
Start in Warrior II Pose with your right foot forward, right knee bent over ankle.
Keep the lunge in your front leg. Inhale, and reach your right arm up and overhead, arching your torso gently back and to the left.
Your left hand can slide down your back (left) leg, rest on your hip, or wrap around your waist towards your right hip crease (half bind).
Keep your front knee tracking over your ankle; avoid letting it straighten or collapse inward.
Gaze up towards your right hand, or sideways/down if more comfortable for your neck.
Feel the stretch along your right side body. Keep shoulders relaxed.
Hold for several breaths. Exhale, return to Warrior II. Repeat on the other side.
Modifications
Lessen the depth of the side bend/backbend.
Keep the back hand resting lightly on the back thigh instead of sliding it down far.
Keep the gaze forward or down to protect the neck.
Focus on lifting up and out of the waist before arching back.
Safety Notes
⚠Neck injury (keep gaze forward or down)
⚠High blood pressure (use caution with arm overhead and backbend)
⚠Acute back injury (avoid deep backbend, focus on side stretch)
⚠Knee injury (ensure front knee stability)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.